Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beefsteak raw
  5. Compare
  6. Beefsteak raw vs. Rye

Beefsteak raw vs. Rye — In-Depth Nutrition Comparison

Compare

What are the main differences between beefsteak raw and rye?

  • Beefsteak raw is richer in vitamin B12, selenium, zinc, and vitamin B6, yet rye is richer in fiber, copper, magnesium, vitamin B1, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than rye.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Rye grain types in this comparison.

Infographic

Beefsteak raw vs Rye infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +100.7%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +36%
Contains more IronIron +31.5%
Contains more CopperCopper +364.6%
Contains more PhosphorusPhosphorus +50.9%
Contains less SodiumSodium -96.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Rye
Rye
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more Vitamin B6Vitamin B6 +84.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +321.3%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin KVitamin K +293.3%
Contains more FolateFolate +1166.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Rye DV% diff.
Vitamin B12 2.69µg 0µg 112%
Manganese 2.577mg 112%
Fiber 0g 15.1g 60%
Copper 0.079mg 0.367mg 32%
Vitamin B5 1.456mg 29%
Selenium 27.9µg 13.9µg 25%
Carbs 0g 75.86g 25%
Zinc 5.3mg 2.65mg 24%
Cholesterol 67mg 0mg 22%
Protein 21.38g 10.34g 22%
Magnesium 25mg 110mg 20%
Vitamin B1 0.075mg 0.316mg 20%
Vitamin B6 0.543mg 0.294mg 19%
Phosphorus 220mg 332mg 16%
Calories 134kcal 338kcal 10%
Folate 3µg 38µg 9%
Saturated fat 1.875g 0.197g 8%
Iron 2mg 2.63mg 8%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Fats 5.36g 1.63g 6%
Monounsaturated fat 2.354g 0.208g 5%
Vitamin B3 5.048mg 4.27mg 5%
Vitamin B2 0.182mg 0.251mg 5%
Vitamin K 1.5µg 5.9µg 4%
Potassium 375mg 510mg 4%
Polyunsaturated fat 0.189g 0.767g 4%
Sodium 55mg 2mg 2%
Calcium 5mg 24mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 60.76g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.98g N/A
Vitamin A 2µg 1µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.108mg 0%
Threonine 1.099mg 0.289mg 0%
Isoleucine 1.09mg 0.208mg 0%
Leucine 2.011mg 0.563mg 0%
Lysine 2.247mg 0.286mg 0%
Methionine 0.621mg 0.153mg 0%
Phenylalanine 0.931mg 0.435mg 0%
Valine 1.152mg 0.317mg 0%
Histidine 0.868mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +106.8%
Contains more FatsFats +228.8%
Contains more WaterWater +588%
Contains more CarbsCarbs +∞%
Contains more OtherOther +375.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1031.7%
Contains less Sat. FatSaturated fat -89.5%
Contains more Poly. FatPolyunsaturated fat +305.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.